AIP Breakfast Bars- low FODMAP, low carb with SIBO SCD, vegan and nut options

These AIP breakfast bars are Paleo, low FODMAP, low carb and can be adapted to be SIBO SCD and vegan compliant. They are similar to a Kellogs Nutrigrain bar except without the grains and refined sugar.

If you didnt want raisins/ sultanas and blueberries you can add other fillings in place of them them such as fresh cherries (not low FODMAP) or strawberries, figs, seeds, dried pineapple and banana or even chocolate chunks if you can tolerate cacao. I have made them with sundried banana and chocolate chunks before and they were just as delicious.

Variations

For a vegan option you can use agar-agar (1 tbsp will be enough) in place of the gelatine or guar gum (1 tbsp). Follow the same steps as you would the gelatine – whisking it with water before adding into the mixture.

Nut Option

If you tolerate nuts then you can use nut flours and or seed flour / butters. You can swap for the exact same amounts. If you use sunflower seeds, omit the baking soda otherwise the mixture will turn green! (Its not harmful, its just an alkali reaction between the soda and the sunflower seeds). I mostly make my bars using almond flour and hazelnut butter as I have successfully reintroduced these into my diet.

SIBO SCD

For SIBO SCD you will need to omit the bicarbonate of soda (baking soda) as its classed as “illegal” (in other words it’s on the “no” list!). It won’t made a huge difference to the bars as they don’t rise much during cooking.

Low Carb

If you wanted to reduce the carb count even further you can omit the honey entirely or you can use powdered erythritol or stevia instead. I would use the 30g of erythritol (based on my experience of using erythritol) but if you have a sweet tooth you may want to add a little bit extra.

Although I have called them breakfast bars they can be eaten as a snack or even a dessert. I like to heat mine up (in the microwave for 15 seconds) and serve with paleo ice cream. My favourite dairy free ice cream recipe is by Kelly from The Spunky Coconut. Its called Swiss Almond Dairy Free Ice Cream, but it can be made without the nuts/ nut milk. To make it, I use all coconut milk. Paired with a hot breakfast bar it makes quite a treat!!!

AIP Breakfast Bars

Servings 15 bars

Nutritional Information (per bar)

Total Carbs 10.6g
Fiber 2.4g
Net carbs 8.2g
Protein 2.8g
Fat 6.6g
Calories 104 Kcals

Print Recipe
AIP Breakfast Bars
These AIP breakfast bars are so versatile, you can make them with a range of fresh and dried fruit. Try swapping the raisins and sultanas for dried pineapple and banana for a tasty tropical twist!
Course Breakfast, Sweets
Cuisine English
Prep Time 10
Cook Time 26
Servings
Ingredients
Course Breakfast, Sweets
Cuisine English
Prep Time 10
Cook Time 26
Servings
Ingredients
Instructions
  1. Preheat the oven to 160'c and line a baking tray with greaseproof paper. Use a little coconut oil to grease the paper as it helps the mixture from sticking to the paper once it cools!.
  2. In a bowl combine the tigernut flour, desiccated coconut, vanilla, salt, baking soda, saltanas, raisins, lemon juice, honey, coconut milk and nut butter. Stir thoroughly until everything has incorporated.
  3. Chop the dates into small pieces and add to the mixture, then stir once more to combine.
  4. In a jug add the gelatine (agar-agar or guar gum) then add the hot water, cold water and whisk immediately until its becomes white and frothy.
  5. Pour the gelatine mixture into the bowl with the tigernut flour mix and give everything one final stir, making sure everything has combined.
  6. Scoop the mixture into the baking dish and using your fingers or a spatula, press the mix into the tray.
  7. Take the blueberries and press one by one into the top of the mixture, dotting them about. Try not to press them into the edges of the mixture as they can go soggy making a mess when cutting the bars up.
  8. Place into the oven and allow to cook for 26 minutes or until the top has turned a golden brown in colour.
  9. Remove from the oven and turn out onto a cooling rack and remove the greaseproof paper carefully - leave to cool for 20 minutes.
  10. Once cooled cut into bars or squares and allow to cool fully before placing in a container in the fridge. Use greaseproof paper or foil to separate layers so the bars don't stick to one another.
  11. Serving Suggestion : Eat whilst warm (or reheat in the microwave for 15 seconds) and serve with Paleo Ice Cream!
Facebooktwitterpinterestmail

Crunchy Peanut Butter Protein Bars

 

peanut butter protein bars (17)

Ok, so I have to start by pointing out that yes this recipe contains peanut butter and peanuts are not paleo. Doh! The only reason I used peanut butter for this recipe was because the bars were for Mr Noodlechips and he’s not 100% Paleo. But the good thing is, you don’t have to use peanut butter you can use any kind of nut butter, however ideally you want to use the crunchy kind as it will give a nice crunchy texture. If you wanted to take it one step further and make these bars nut free then you can use tahini and seeds in place of the nut butter and nuts. Secondly this recipe uses tigernut flour which can sometimes be difficult to get hold of but its super easy to make your own; What’s more (see below), homemade is waaaaay less in carbs and no waste as you can make milk with the nuts at the same time – whoop!

If you want to make these bars with homemade tigernut flour you will need to check out Martina’s post here on tigernut milk as the left over pulp is dried out then blended to make flour. Alternatively you can use ready made tigernut flour (but it’ll be much higher in carbs) or failing that use almond flour or any other kind of nut flour – this recipe really is that versatile.

Also I should point out that tigernuts (also know as ‘Chuffa nuts’) are NOT actually nuts. Nope they are actually a vegetable, a tuber (like a potato) so they are a good thing to have on hand for nut free paleo baking. They are grain free, gluten free and dairy free, are naturally high in resistant starch and are pre-biotic. If that’s not enough to convince you then I should add that they are anti- inflammatory are high in vitamin E (so good for the skin) and gut friendly (yay!). For those wanting to buy tigernuts there are two kinds – peeled and unpeeled. I used unpeeled but it really doesn’t make much difference.

Places to buy
I purchased my tigernuts from a little farm shop but they are branded as ‘Goodness Foods’so I have included the link for the company here. Other places to buy are The Tigernut Company which I would recommend as they are gluten free (their factory doesn’t handle any gluten ingredients) and they also sell tigernut milk and flour. There is also the Ludlow Nut Company but they also sell grains, cereals and nuts so it might not be the best choice for celiacs or those super sensitive to gluten.

Notes
I have tagged this recipe as ‘nut free’ as it can easily be made using seeds/ seed butter – simply swap the nut butter etc, for the same amount of tahini/ seed butter and if you cant find tigernut flour use seeds ground down into a flour. For the egg white powder, I used Bulk Powders UK but you could swap for any kind of protein powder, just make sure it doesn’t have any added sugars or nasties! I should also point out that they can be made vegan too, just sub the egg white powder for a vegan friendly protein powder like hemp or pea.

Macros
Finally I am including the macros for the bars made with peanut butter, almond butter and (nut free) tahini; All are based on making 8 bars.

Almond butter, tigernut flour and flaked almonds
Total Carbs 9.5g
Fiber 4.6g
Net Carbs 5g
Protein 15.1g
Fat 17.8g
Kcals 255

Peanut butter (chunky unsweetened), tigernut flour and flaked almonds
Total Carbs 9.4g
Fiber 3.7g
Net Carbs 5.7g
Protein 16g
Fat 18g
Kcals 246

Nut Free – Tahini, tigernut flour and sunflower seeds
Total Carbs 9.9g
Fiber 4g
Net Carbs 5.8g
Protein 18.1g
Fat 13.1g
Kcals 245

Facebooktwitterpinterestmail
Print Recipe
Crunchy Peanut Butter Protein Bars
These peanut butter protein bars are so versatile they can be tweaked to suit your diet or particular food intolerance's. They are perfect for a post work out snack or as breakfast in the morning. They are moist, chewy, super filling and the nuts (seeds) give it a great texture.
Course Breakfast
Prep Time 15 Min
Passive Time 1 hour
Servings
Ingredients
Course Breakfast
Prep Time 15 Min
Passive Time 1 hour
Servings
Ingredients
Instructions
  1. In a bowl weigh out the dry ingredients except for the flaked nuts (or seeds if nut free) e.g. The tigernut flour, coconut flour, egg white powder, cacao powder and powdered erythritol. Mix until they are all combined.
  2. In a second bowl melt the coconut oil (either in a bowl over a saucepan of hot water or in the microwave), add the peanut butter, coconut milk, liquid stevia and stir to combine.
  3. Add the bowl of mixed dry ingredients into the liquid mix then sprinkle the flaked almonds (or seeds) on top and stir to combine. This make take some elbow grease as the mixture will become stiff and dough like.
  4. Once fully combined press the mixture into a (parchment) lined baking tray or a silicon tray (I used a silicon tray).
  5. Place in the freezer for about 30 minutes or the fridge for 1 hour to harden.
  6. Once stiff, cut the block into 8 equal bars (or more if you wish - just remember the macros will be less). Transfer to a airtight container and keep in the fridge for up to 7 days - Enjoy!